Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
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2 cups (370g) white rice |
1 cup (237g) boiling water |
3/4 cup (41g) sun-dried tomatoes |
1 1/2 tablespoons (20g) olive oil |
8 cups (240g) spinach |
2 (6g) garlic cloves |
2 cups (300g) feta cheese |
1/4 cup (34g) kalamata olives |
1 teaspoon (1g) dried oregano |
1/2 teaspoon (3g) salt |
1/2 teaspoon (1g) fresh ground black pepper |
15 1/2 ounces (439g) chickpeas |
3 tablespoons (25g) pine nuts |
10 (70g) lemon wedges |
Total | 1 serving | |
| Alanine (g) | 1.5 | n/a | 0.2 | 0.0 | 0.3 | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.2 | n/a | 5 | 1 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 2.1 | n/a | 0.1 | 0.0 | 0.4 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 2.0 | 0.6 | n/a | 7 | 1 |
| Ash (g) | 1.8 | 0.2 | 5.1 | 0.0 | 4.1 | 0.1 | 15.6 | 0.7 | 0.1 | 3.0 | 0.1 | 7.1 | 0.7 | 0.2 | 39 | 4 |
| Aspartic acid (g) | 2.4 | n/a | 0.8 | 0.0 | 0.6 | 0.0 | 2.3 | 0.0 | 0.0 | 0.0 | 0.0 | 2.6 | 0.3 | n/a | 9 | 1 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 40.7 | 7.1 | 44.6 | 0.2 | 237.6 | 10.9 | 1,479.0 | 29.6 | 16.0 | 0.7 | 5.1 | 140.6 | 4.1 | 18.2 | 2,034 | 203 |
| Calories | 1,369.0 | 0.0 | 104.5 | 179.0 | 55.2 | 8.9 | 792.0 | 38.6 | 2.7 | 0.0 | 2.9 | 523.0 | 170.4 | 20.3 | 3,266 | 327 |
| Calories (kj) | 5,727.6 | 0.0 | 437.0 | 749.0 | 232.8 | 37.4 | 3,309.0 | 161.6 | 11.1 | 0.0 | 12.1 | 2,184.1 | 712.8 | 84.7 | 13,659 | 1,366 |
| Carbohydrates (g) | 302.2 | 0.0 | 22.6 | 0.0 | 8.7 | 2.0 | 12.3 | 2.1 | 0.7 | 0.0 | 0.7 | 99.4 | 3.3 | 6.5 | 460 | 46 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 267.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 267 | 27 |
| Copper (mg) | 0.6 | 0.0 | 0.6 | 0.0 | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.8 | 0.3 | 0.0 | 3 | 0 |
| Cystine (g) | 0.5 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 1 | 0 |
| Dietary Fiber (g) | 10.4 | 0.0 | 5.0 | 0.0 | 5.3 | 0.1 | 0.0 | 1.1 | 0.4 | 0.0 | 0.3 | 19.3 | 0.9 | 2.0 | 45 | 4 |
| Folate (mcg) | 25.9 | 0.0 | 27.5 | 0.0 | 465.6 | 0.2 | 96.0 | 0.0 | 2.4 | 0.0 | 0.2 | 294.4 | 8.6 | 7.7 | 929 | 93 |
| Folate, DFE (mcg) | 25.9 | 0.0 | 27.5 | 0.0 | 465.6 | 0.2 | 96.0 | 0.0 | 2.4 | 0.0 | 0.2 | 294.4 | 8.6 | 7.7 | 929 | 93 |
| Folate, food (mcg) | 25.9 | 0.0 | 27.5 | 0.0 | 465.6 | 0.2 | 96.0 | 0.0 | 2.4 | 0.0 | 0.2 | 294.4 | 8.6 | 7.7 | 929 | 93 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | 0.4 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Galactose | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Glutamic acid (g) | 4.9 | n/a | 2.1 | 0.0 | 0.8 | 0.0 | 7.3 | 0.0 | 0.0 | 0.0 | 0.0 | 3.8 | 0.7 | n/a | 20 | 2 |
| Glycine (g) | 1.1 | n/a | 0.1 | 0.0 | 0.3 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.2 | n/a | 3 | 0 |
| Histidine (g) | 0.6 | n/a | 0.1 | 0.0 | 0.2 | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | n/a | 3 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 5.9 | 0.0 | 3.7 | 0.1 | 6.5 | 0.1 | 2.0 | 1.1 | 0.4 | 0.0 | 0.1 | 5.9 | 1.4 | 0.4 | 28 | 3 |
| Isoleucine (g) | 1.1 | n/a | 0.1 | 0.0 | 0.4 | 0.0 | 2.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.1 | n/a | 5 | 1 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 2.1 | n/a | 0.2 | 0.0 | 0.5 | 0.0 | 4.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 0.3 | n/a | 9 | 1 |
| Lysine (g) | 0.9 | n/a | 0.2 | 0.0 | 0.4 | 0.0 | 3.7 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 0.1 | n/a | 7 | 1 |
| Magnesium (mg) | 85.1 | 2.4 | 78.6 | 0.0 | 189.6 | 1.5 | 57.0 | 1.3 | 2.7 | 0.0 | 2.0 | 127.4 | 63.5 | 5.6 | 617 | 62 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 3.6 | 0.0 | 0.7 | 0.0 | 2.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 2.7 | 2.2 | 0.0 | 12 | 1 |
| Methionine (g) | 0.6 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | n/a | 2 | 0 |
| Monounsaturated Fat (g) | 0.7 | 0.0 | 0.2 | 14.8 | 0.0 | 0.0 | 13.9 | 2.7 | 0.0 | 0.0 | 0.0 | 1.1 | 4.7 | 0.0 | 38 | 4 |
| Niacin (mg) | 7.9 | 0.0 | 3.7 | 0.0 | 1.7 | 0.0 | 3.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 1.1 | 0.1 | 18 | 2 |
| Pantothenic acid (mg) | 3.0 | 0.0 | 0.8 | 0.0 | 0.2 | 0.0 | 2.9 | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 0.1 | 0.1 | 9 | 1 |
| Phenylalanine (g) | 1.3 | n/a | 0.1 | 0.0 | 0.3 | 0.0 | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.1 | n/a | 5 | 1 |
| Phosphorus (mg) | 262.7 | 0.0 | 144.2 | 0.0 | 117.6 | 9.2 | 1,011.0 | 1.0 | 1.5 | 0.0 | 1.8 | 395.5 | 145.5 | 11.2 | 2,101 | 210 |
| Phytosterols | n/a | n/a | n/a | 44.8 | 21.6 | n/a | n/a | n/a | 2.0 | 0.0 | 1.1 | n/a | 35.7 | n/a | 105 | 11 |
| Polyunsaturated Fat (g) | 0.7 | 0.0 | 0.5 | 2.1 | 0.4 | 0.0 | 1.8 | 0.3 | 0.0 | 0.0 | 0.0 | 2.2 | 8.6 | 0.1 | 17 | 2 |
| Potassium (mg) | 284.9 | 2.4 | 1,387.9 | 0.2 | 1,339.2 | 24.1 | 186.0 | 2.7 | 12.6 | 0.2 | 15.3 | 755.9 | 151.1 | 96.6 | 4,259 | 426 |
| Proline (g) | 1.2 | n/a | 0.1 | 0.0 | 0.3 | 0.0 | 4.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.2 | n/a | 7 | 1 |
| Protein (g) | 25.2 | 0.0 | 5.7 | 0.0 | 6.9 | 0.4 | 42.6 | 0.3 | 0.1 | 0.0 | 0.1 | 21.8 | 3.5 | 0.8 | 107 | 11 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 375.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 375 | 38 |
| Riboflavin (mg) | 0.2 | 0.0 | 0.2 | 0.0 | 0.5 | 0.0 | 2.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 4 | 0 |
| Saturated Fat (g) | 0.4 | 0.0 | 0.2 | 2.8 | 0.2 | 0.0 | 44.8 | 0.5 | 0.0 | 0.0 | 0.0 | 0.5 | 1.2 | 0.0 | 51 | 5 |
| Selenium (mcg) | 55.9 | 0.0 | 2.2 | 0.0 | 2.4 | 0.9 | 45.0 | 0.3 | 0.0 | 0.0 | 0.1 | 12.3 | 0.2 | 0.3 | 120 | 12 |
| Serine (g) | 1.3 | n/a | 0.2 | 0.0 | 0.2 | 0.0 | 3.5 | 0.0 | 0.0 | 0.0 | 0.0 | 1.1 | 0.2 | n/a | 7 | 1 |
| Sodium (mg) | 25.9 | 7.1 | 848.5 | 0.4 | 189.6 | 1.0 | 3,348.0 | 247.0 | 0.3 | 1,162.7 | 0.2 | 1,314.0 | 0.5 | 1.4 | 7,147 | 715 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.4 | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.9 | n/a | 1 | 0 |
| Sugar | n/a | 0.0 | 15.2 | 0.0 | 1.0 | 0.1 | 12.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.9 | 1.8 | 31 | 3 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.7 | 0.0 | 0.2 | 0.0 | 0.2 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 2 | 0 |
| Threonine (g) | 0.9 | n/a | 0.1 | 0.0 | 0.3 | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.1 | n/a | 4 | 0 |
| Tocopherol, alpha | n/a | 0.0 | 0.0 | 2.9 | 4.9 | 0.0 | 0.5 | 0.6 | 0.2 | 0.0 | 0.0 | n/a | 2.4 | 0.1 | 12 | 1 |
| Tocopherol, beta | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | 0.2 | 0.4 | n/a | n/a | 0.0 | 0.2 | n/a | 0.1 | n/a | 2.8 | n/a | 4 | 0 |
| Total Fat (g) | 2.0 | 0.0 | 1.2 | 20.3 | 0.9 | 0.0 | 63.8 | 3.6 | 0.0 | 0.0 | 0.0 | 5.0 | 17.3 | 0.2 | 114 | 11 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.8 | n/a | 0.1 | 0.0 | 0.3 | 0.0 | 2.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | n/a | 4 | 0 |
| Valine (g) | 1.5 | n/a | 0.1 | 0.0 | 0.4 | 0.0 | 3.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.2 | n/a | 6 | 1 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 354.0 | 0.0 | 22,504.8 | 0.5 | 1,266.0 | 135.4 | 17.0 | 0.0 | 6.3 | 92.3 | 7.3 | 15.4 | 24,399 | 2,440 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 17.8 | 0.0 | 1,125.6 | 0.0 | 375.0 | 6.7 | 0.9 | 0.0 | 0.3 | 4.4 | 0.3 | 0.7 | 1,532 | 153 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
| Vitamin B-6 (mg) | 0.4 | 0.0 | 0.1 | 0.0 | 0.5 | 0.1 | 1.3 | 0.0 | 0.0 | 0.0 | 0.0 | 2.1 | 0.0 | 0.1 | 5 | 0 |
| Vitamin C (mg) | 0.0 | 0.0 | 15.9 | 0.0 | 67.4 | 1.9 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 16.7 | 0.2 | 37.1 | 140 | 14 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 48.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 48 | 5 |
| Water (g) | 38.7 | 236.8 | 5.9 | 0.0 | 219.4 | 3.5 | 165.7 | 26.9 | 0.1 | 0.0 | 0.1 | 306.3 | 0.6 | 62.3 | 1,066 | 107 |
| Zinc (mg) | 4.4 | 0.0 | 0.8 | 0.0 | 1.3 | 0.1 | 8.6 | 0.1 | 0.0 | 0.0 | 0.0 | 4.7 | 1.6 | 0.0 | 22 | 2 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.